Hi Zameer
The knee is such a complex structure – simple hinge but complexly fashioned with so many ligaments etc. If you have tweaked something then the best thing to do is to:
>> continue strengthening the knee by pulling up the knee cap with the quadriceps muscles (you know, locking the knee).
>> continue to either leave toe stand out and do another tree pose, or
>> don’t bend the supporting leg in toe stand. Keep it straight (hands flat on the floor, as far forward as they need to be to do that, and work on getting a stretch through the leg, hips etc for the duration or
>> descend with your hands flat on the floor so that all the weight is transferred forward. If you cannot take the weight off your hands, that’s absolutely fine. Just feel the strength building up again over time.
Test your ability to progress through the pose as and when you are ready. Little by little you will feel more able to shift the weight back over the center again.
One way of helping fix a knee with this problem is to kneel with toes and heels together, and hips on heels. Sit upright if you can. It’s very restorative. You can do this in class, in place of supta vajrasana or just at home. Sit for a few minutes and just breathe.
Let me know how you’re going
Namaste
Gabrielle 🙂
